Runner's World Half-Marathon Plan for Beginners (14 weeks)

Ideal for first-time half-marathoners and runners who have at least one year of experience and regularly log an average of 15 to 25 miles per week, or run five times per week, for the last three months.

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Calendar Snapshot:
Below is an example week of workouts from this training plan.

Monday
REST

Welcome to week one of Runner's World's half-marathon training plan for beginners. Whether you're just trying to cover 13.1 miles for the first time, or you consider this a stepping stone to bigger things, this 14-week plan will help get you to the start and finish lines fit and injury-free. Each Monday, you'll get a note describing your training for the week ahead. And every day, you'll get an e-mail reminding you about the workout for the day. As you train, tap into The Loop, our online community, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. Each week you'll have three short runs during the week, three rest days, and one long run on the weekend. Your training program kicks off with a rest day. Mondays are always reserved for rest so you can recover from your long run and save your energy for the week ahead. Ideally, you won't exercise at all on these days. But if you can't just kick back, it's okay to do a no-impact activity like yoga, stretching, or swimming. Whatever you do, just take it easy. Your first long run, on Sunday, is six miles.

Here's a guide to this week's workouts:

REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming.

EASY DAYS: Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer.

CROSS-TRAINING: Cross-training should be limited to rest days and easy days. Easy-day cross-training should involve sustained aerobic activity, like cycling or using an elliptical trainer, for the same amount of time you'd spend on the day's mileage. Rest-day cross-training should be a no-impact activity like stretching, yoga, or swimming.

LSD: This is a long, slow distance run to build endurance. These should be done at an easy, conversational pace, one to two minutes slower than your goal marathon pace. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.

Tuesday
4 Miles Easy

Run at a relaxed pace today, or cross-train on a bike or an elliptical trainer for the same amount of time that you'd run. Just don't go so hard that you're sore tomorrow.

Wednesday
4 Miles Easy

Keep a comfortable, conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer.

Thursday
REST

Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming.

Friday
4 Miles Easy

Keep a comfortable conversational pace, about one to two minutes slower than your 5-K pace. Or you can cross-train on a bike or an elliptical trainer.

Saturday
REST

Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming.

Sunday
6 Miles LSD

Today is your first long run. Since you'll be running farther, you can go out even slower than you usually do. On your long runs, your goal is just to complete the distance. If you have to walk, that's fine. As long as you cover the distance, today's workout is a success. Questions about training, nutrition, or injury prevention? Go to runnersworld.com/planquestions. For technical issues, go to support@peaksware.com.